Adarq.org

updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/18/2016

goals:

- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

---

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
- feh!!
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = right calf very slightly
aches = right ankle slightly
injuries = left index finger swolen slightly (odd)
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

8 AM

- beet + tart cherry juice
- banana



Session: Morning

9:30 AM
- HOT AS FUCK
- ~105 F heat index

warmup: ~1.5 mi of off and on light running until i break a good sweat

run: 3.18 mi in 22:29
- 5k: 21:56
- splits: 6:12, 7:03, 7:54, rest: ~7:20
- absolutely dead.. drenched.. death.

death graph:





Food

10 AM

- 2% milk
- sambozan berry drink



Food

11 AM

- fresh coconut (juice + meat)







Food

12:30 PM

- spinach + mixed greens salad with garlic, olive oil, balsamic, goat cheese
- 1 piece of brisket
- 1/2 piece of dark chocolate
- 1/2 piece of hoagie roll
- green tea



the brisket as they were cutting it ^^ :f




Food

4:30 PM

- dark chocolate
- propel




Session: FAIL

5:30 PM

- drove to the track .. was going to jump then do track stuff
- park/track closed
- and lightning storm rolling in..
- still not sure if im going to be able to do anything tonight



Food

7:30 PM

- chicken soup
- 1/2 of a turkey & brie sandwich



Food

10 PM

- 2 x banana
- 2% milk



feel pretty tired right now tho. morning run took alot out of me.. feel like i've been baked in an oven.

how gassed are you at the end of a run like that (5k @ 20:30)?

well, definitely breathing hard.. but it's more of just completely soaked & just glad i'm done running - very "overheated".. I basically feel the exact same at the end of 20:xx, 21:xx, and 22:xx ........ lmao. It seems pretty sad but I think the heat/humidity have alot to do with it. It honestly seems like whatever pace I run at, it's more of a chore in the morning .. I'm just not amp'd up like I am at night for example. I wouldn't even try what I did tonight, in the morning .. or any of my speed work sessions.. not yet at least. Eventually I want too though -> I need to be able to feel 100% in the morning. I'm definitely improving at running in the morning though .. miles 2 & 3 are getting closer to each other (about the same), in my recent runs. Once I can get miles 1, 2, & 3 all about the same in the morning, that will be an enormous improvement.

Also i'd like to start trying to hit 19:xx 5k's every morning .. pretty soon.

So part of these morning sessions are literally just to try and get comfortable running in the morning, sleeping early, and getting into this new rhythm.. I think it's going decent so far but, I really need to shift it up a gear and start hitting 19:xx's every morning. I know I can it's more of a mental thing.

just wonder if you'd be helped by upping mileage a bit. seems like your overall volume is low even for middle distance. maybe aerobic base just isn't solid enough?

ya I agree, upping the mileage right now would possibly help a little bit .. but I don't think it would help enough to incorporate it. Upping the mileage too much will start to make me not want to jump, or sprint, etc.. I don't want to fall into the 'long distance' mindset like I was before. I want to keep trying to build my speed/power/technique and somehow morph into a Mo Farah style of running.. So i'm placing more emphasis on running economy/speed than my raw aerobic base right now. It sounds kind of crazy but, I think i'm a ton faster than I was last year at this time ... Once it cools down, we'll really see.

I've PR'd alot of stuff in the summer heat.. and i think i'm getting ready to PR a ton more things (12-minute test, mile, 5k, 1km, 400m) etc, before the heat subsides. Once it cools down a bit, I think i'll be on another level.

Last "winter" I remember barely sweating on runs etc.. weather was good. I also ran 3 x half marathon distances. Right now i'm completely drenched after a mile or two and I wouldn't even contemplate running 13.1 miles. I've never been good in the heat so....

my calculations/predictions could be way off (i hope not) but I do like this low volume approach. I'm going to keep riding it until January .. I really think it's going to work REALLY GOOD.

plus if it works... achieving more with less will be quite an achievement imho.. I look at these runners putting in 70+, 100+, 140 miles per week and I definitely don't want to be that person. I'm trying to approach it more from a "less work more efficiency" perspective... I could be crazy though :f 

pc!!!

Yeah haha, i only got 8lbs of chicken because I have 3lbs marinating in the fridge now haha.

I have to just go through 1 day of clean eating and I'll be able to stick with it like last time with 1 "cheat meal" per day with the bfast burrito

I am backed up as fuck wow gross time, i started just having to dump today like a mofo and the fiber gummies kicked in.  I actually think i was a bit heavier this week because i had a shit baby in me lol

sucks.. that aint good mijo. keep those pipes clean.

ya one of the worst feelings in life is constipation.. perhaps the absolute worst thing in life is being impacted.

Week 128

Quote

Friday - 09/16/16
194.2lbs

-= Workout Log =-

AM:

ATG Squat Legs too sore
Bench Press Chest too sore
Romanian Deadlift Legs too sore

PM:

ATG Squat
135 x 8
135 x 5
185 x 5
225 x 3
275 x 1
325 x 5

DB Lunges
75's x 6/leg PR

Seated Calf Raises
95 x 5                     >> 45sec rests.
185 x 5
235 x 8
235 x 5
235 x 5

Romanian Deadlift
225 x 5               >> PR'd... should I aim for 8 reps or move up in weight?
315 x 1
405 x 6 PR

Hack Squat Machine Calf Raises
520 x 10               >> 45sec rests.
520 x 8
520 x 6

Negative Dragon Flags
6                   >> 60sec rests.
6
6

Let's see how my legs recover from no bike riding this weekend, and no daily-ish squats.

damn. beast af RDL .. 

also as far as senior level stuff goes.. I still don't even feel good applying to things like that.. i dno why. I have some decent experience now. When I didn't have any experience, I wouldn't even attempt to apply for something senior level. My self-confidence is perhaps a bit wrecked lmao. I guess it always has been. I've always had this voice in my head that doubts everything I want to do ... It's a constant battle... lmao. /raptor-moment.

pc!

10lbs veggies
8lbs chicken
52 eggs
Fiber gummies
Drink
8 count bfast burrito
Milk
French vanilla Creamer
Total like 72 dollars and that's like 25 bottles of flavored water haha

Not too bad since the fiber gummies was 10 dollars, the milk and creamer weren't necessary so I would have been in the 50 dollar range but I forgot fat source but I have some peanut butter here.

when you got more lbs. veggies than meat/chicken.....  nice!

i'm about to go food shopping soon too.. i think i'm going to try and eat lighter/cleaner than I have been. A few of these stir fry meals with whole wheat couscous really bloated up my gut. I'm going to avoid wheat and grains this week.

i might get some eggs too.

some mo farah diet info

http://www.bbcgoodfood.com/howto/guide/eat-athlete-mo-farah

http://www.dailystar.co.uk/diet-fitness/463693/Mo-Farrah-Olympics-World-championships

that coffee though..

updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/17/2016

the last two days i've felt pretty bloated.. I think perhaps those couscous dishes are wrecking me.

goals:

- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win



Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~11:30 PM
wakeup = 6:30 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = right calf (fuq)
aches = toenails/toes slightly
injuries = left index finger swolen slightly (odd)
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

6:30 AM

- 3 oz concentrated coffee
- beet + tart cherry juice
- banana



Session: Morning

7:30 AM

warmup: ~1.5 mi of off and on light running until i break a good sweat

run: 3.15 mi in 20:47
- 5k: 20:29
- splits: 6:21, 6:44, 6:45, rest: 6:02
- wanted to maintain a 6:20 pace ... FAIL 



lmao.. the beginning oscillation before that major dip (turning a sharp curve) is just hilarious.. wtf.

i should be able to knock out 19:xx 5k's every morning at moderate intensity.. no reason i should be going into the 21/22's that's for sure.

i guess there's some progress in that my 2nd & 3rd miles are still getting closer.. it just seems that mile 1 = bouncy, miles 2/3 don't have that bounce.. so even though i'm probably trying harder in miles 2/3, i'm not going as fast as mile 1.

definitely lots of issues going on that i need to keep trying to resolve. 

anyway i'm tired & my right calf is sore.. so i guess i'm happy with the morning run. would love to have a good evening session tonight but dno.



Food

8:30 AM

- 2% milk



Food

9 AM

- propel
- 1/2 banana



Stretching

10:30 AM

- standing leaning stiff leg / calf stretch
- lots of this.. light.. trying to loosen up my right calf.. it got tight af.
- i did one little extra ankle lock on thursday when i was warming up and then i felt it stiffen up.. interesting
- i havent been focusing on locking my ankles for a while now, because of that.



Food

11 AM

- 2% milk
- beet + tart cherry juice
- green tea
- mixed nuts



Food

3:30 PM

- spinach salad with kale/greens, olive oil, carrots, garlic, lemon, asiago, salt, pepper
- 3 x eggs, salt, pepper
- raw black tea
- 1/2 a dark chocolate + coconut bar (really good)

solid af meal.. feel great



Session: Evening

7 PM
- lightning storm crept in, ruining the session
- but... probably a good thing, because my right calf was sore most of the day .. and i felt it a bit during my first run.. it felt fine in the 2nd and 3rd runs though
- i hate when my calf gets wrecked like this.. i literally think it's from locking my ankle during a warmup on thursday

~530m repeats: 2x
- full recovery
- felt so fast it was ridiculous
- i definitely could have kept up this pace for longer.. how much longer? no idea.. but i figured i'd stop at this marker i have, to make sure I don't wreck my right calf
- when i'm feeling 100% i need to really test how far I can get with this sub 5 min/mi pace..

run home: ~300m?



really good stuff IMHO.. 



Food

8 PM

- beet + tart cherry juice
- 2% milk
- 4 x banana



pc!

a few of mine with ACTUAL video editing tricks.. because i'm going to post some videos I found of a guy who did a few weird-but-sick videos with similar techniques.

clone dunk:

<a href="http://www.youtube.com/watch?v=gBzBn1wKWLY" target="_blank">http://www.youtube.com/watch?v=gBzBn1wKWLY</a>



predator dunk:

<a href="http://www.youtube.com/watch?v=JIe5XaxINQQ" target="_blank">http://www.youtube.com/watch?v=JIe5XaxINQQ</a>



some weird techniques in here:

<a href="http://www.youtube.com/watch?v=dyS0ymO3YSM" target="_blank">http://www.youtube.com/watch?v=dyS0ymO3YSM</a>



and just my favorite video i've ever edited, has a few techniques but is overall tricked out:

<a href="http://www.youtube.com/watch?v=AVWRQ21Iorc" target="_blank">http://www.youtube.com/watch?v=AVWRQ21Iorc</a>